1. Make your first plan to start.  You’ll make others.  Set incremental goals you can be successful with and move on to the next goal.  Build on those successes to the next level.  Research the foods you like and what calories and nutrients they provide.  Keep notes on that information in your kitchen for your review as you prepare your meals and snacks. 

2. Follow your plan.  Find people in your life who are excited about supporting you in what you’re doing.  It is helpful to have people you can talk to about ideas, setbacks, issues and successes.  Surround yourself with positive people that are supporting your goals.

3. Adjust your plan.  Coming off the plan is ok as long as you return to the plan.  Assess how far you came off and how much more needs to be done.  Do not be discouraged.  As any good baseball fan can tell you, successful ball players fail 70% of the time.  Thomas Edison famously said he knew he didn’t fail, he just found 10,000 ways that didn’t work!  Once you fall off your plan, try again armed with your new information.

4. Control your Portions.   Learn the serving sizes of the foods you eat.  For example, a serving of bread is about one slice, one ounce of cereal, or ½ cup of rice, or pasta.  A dairy serving is about 1 cup of milk or 1 and ½ ounces of cheese.  A fruit serving is one piece of fresh fruit or ½ cup chopped fruit or ¾ cup fruit juice.  A serving of meat is about two or three ounces.  Equivalent proteins could be two eggs, or 1/3 cup of dry beans.  Understanding these portions, you can fill your own plate accordingly and determine the portions of a commercially prepared plate to adjust how much you eat.

5. Create a Food Budget.  Make different choices throughout your day to account for an extravagance (i.e. special treat) later in the day.  You want to mentally budget for any eating of unhealthy or dense foods.  Eat such foods sparingly and only on occasion.  Occasionally eating foods that you enjoy but are not the healthiest choices will not derail your plan as long as you “budget” for it and keep from making it a daily practice

6. Plan your meals.  Create a food shopping list based on intended meals and snacks.  Buy only what you put on your list.  Go food shopping for large items once a month (perishable and fresh food items once a week).  Prepare meals once a week.  Prepare daily portions from the weekly preparations.  Plan your lunches.  Find healthier desserts you also find satisfying.  Keep healthy snacks in the house.  Having food at home prevents you from venturing out for a 1200 calorie fast food snack.

7. Find ways to maintain a regular physical regimen.  Find exercise partners who will encourage you as you encourage them.  Find two or three different activities that you enjoy to participate in so that you don’t feel bored in the process.  Check organizations in which you are active (clubs, churches, etc.) to see if there is any interest in creating a shared group activity.  Or maybe you just go on a “walk-about” in your neighborhood with a few friends and a bottle of water.  With the camaraderie you are having fun while you are staying active.  Joining a health club is the perfect way to join others in the quest for physical and mental wellness.

8. Be aware.  Monitor your choices and the results.  Don’t feel the need to lie to yourself about yourself.  Stare in that mirror and honestly evaluate without recrimination or insult.  Needing a change does not mean you are wrong or unfit.  It just means you are always looking to be the best person you can be in every way you can.  Monitor your feelings, thoughts and moods.  These too are connected to your weight and eating.   High stress situations can lead to binging and unhealthy eating. 

9. Be motivated.  Seek out positive role models.  People who enjoy eating and have found interesting ways to prepare foods they love.  People who manage to stay reasonably fit and what activities they prefer.  Older people who are healthy and active are a wonderful resource for new ideas and a good motivation to continue your efforts.  Keep in contact with supportive people who can help with your motivation.  But remember, your ultimate motivation is yourself. 

10. Be positive.  You are not in competition with anyone else, or with yourself.  There are no deadlines you are trying to meet and no punishments for any delays.  No matter what you are able to achieve, use it as motivation to achieve more.  No matter what you don’t accomplish, use it as motivation to reset and begin again.